Chicken bone broth is my new go-to! I’m going to teach you how to make bone broth easy peasy and break down some of the benefits in this post. One of my favorite routines on meal prep Sunday is to cook a whole chicken or make pressure cooker chicken soup then take the bones of that chicken and use it to make bone broth.
Bone Broth Benefits
From helping with skin health to gut health, Bone broth has a myriad of benefits. Some benefits include:
Improved Joint Health
Boost Immune System
Reduce Signs of Aging
Improve Skin Health
Overcome Food Intolerances & Allergies
Detoxing for the Body
The simmering of the bones is the reason why bone broth is so healing for the body. The simmering releases compounds like collagen, glycine, proline, and glutamine. Bone broth allows these nutrients to be bio-available in an easy-to-digest form. You don’t have to just take my word! Check out some of the studies below:
Joint Health: This 24-week study showed that athletes who supplement with collagen hydrolysate had an improvement in joint pain.
Gut Health: This 2012 study showed that gelatin (found in bone broth) supports intestinal health and integrity.
Skin Health: This double-blind placebo test showed collagen to improve skin elasticity aka slow down the signs of aging.
Sleep Quality: Glycine (found in bone broth) was shown to improve sleep quality in this 2012 study.
Detoxification: This study on rats found glycine supplementation to have significant improvements in recovery from alcohol-induced fatty liver disease aka glycine is helpful for removing dangerous elements from the liver.
Overall, bones from animals are rich in calcium, magnesium, potassium, and phosphorus and full of essential and non-essential amino acids.
How to Make Bone Broth In an Instant Pot
Ingredients
- Chicken bones from a whole chicken (or leftover from a turkey or grass-fed beef)
- Assorted veggies for flavor (i.e. half an onion, a few carrots, a few stalks of celery)
- Fresh herbs (thyme, sage and rosemary are my go -to)
- 1 tbsp Apple cider vinegar
- 1 tsp Himalayan sea salt
- Filtered water (or half filtered water & half vegetable broth for more flavor)
Instructions
-
Place bones in instant pot.
-
Top with veggies, seasoning & salt
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Add Apple cider vinegar & then add in enough water to completely cover the bones
-
Wait an hour before starting the instant pot if you can (so the apple cider vinegar can pull the minerals out of the bones)
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Hit the soup button and set 120 minutes on the instant post on the high-pressure setting
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Wait 15 minutes before depressurizing the pot
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Strain the broth and pour into mason jars
*If you are making bone broth on a stove, bring water to a boil and simmer for 24-72 hours.
How to Use Bone Broth
Here are few options for how to consume broth:
1 – Keep it in the fridge for up to 3-4 days and drink it heated up
2 – Freeze it in mason jars and save it for up to a year
3 – Use it as a base for soup
4 – Freeze it in ice cube trays and use it to cook later
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Can bone broth be made in a crock pot? What temp setting and how long?
Cook on low and cook for 18-72 hours 🙂
How much filtered water do you normally use for the bone broth??
Usually at least about 8 cups!(enough to cover the bones)
I have as much as two questions! Which kind of bones are the best for nutritional benefits? I’ve heard both of raw, baked and cooked ones. And, do you think that I can skip onion? I’m really sensitive to them :/
Anyway, thanks in advance!
You can totally skip the onion! That is just for flavor. Use any veggies you like.
Whatever bones you have access too is fine. I used cooked ones because I have already cooked the chicken and use the leftover bones but either way works.
Roasting the bones or cooking them just often improves flavor but you definitely don’t have to do that.